A.

3-4 sets: 

segmented snatch deadlift + snatch deadlift + power snatch

B.

every 5 minutes, for 4 sets, each set for time:

300m run

9 hang power snatches (135/95)

12 TTB

15 box jumps

A.

four sets:

8-12 seated dual KB strict press

10-15 dumbbell bench press

B.

In 4 minutes, complete:

1 Round of Chest to Bar “Cindy” + max cal row

rest 2 mins

In 4 minutes, complete:

2 Rounds of Chest to Bar “Cindy” + max cal row

rest 2 mins

In 4 minutes, complete:

3 Rounds of Chest to Bar “Cindy” + max cal row

rest 2 mins

In 4 minutes, complete:

4 Rounds of Chest to Bar “Cindy” + max cal row

score = total calories rowed

A.

every 90s for 6 sets: 

1 back squat

B.

for time:

20-16-12-8-4

hang power clean and jerks

front rack lunge steps

200m run

A.

four sets:

2 clean deadlifts + hang power clean

B.

4 sets: 

2 min amrap:

7 down up devils press

10 DB front squats

40 DUs

rest 2 mins between sets

pick up where you left off each round

A.

split jerk skills and drills

B.

EMOM for 4 mins: 2 split jerks

EMOM for 5 mins: 1 split jerk

C.

24 min amrap:

24 burpees

24 thrusters (95/65)

24 pull ups

24 cal row

A.

five sets: 

3 pause front squats

B.

for time:

50-40-30-20-10 cal row

100-80-60-40-20 DUs

A.

Five sets:

3 reps barbell z-press

3 reps weighted strict pull-ups

B.

12 min amrap:

12 box jumps

6 push presses (115/75)

6 burpee pull-ups (6″ above max reach)

A.

clean grip deadlift (3131) 4-4-3-3-2

B.

15 min amrap:

1 Round of “The Chief”, 200m Run

2 Rounds of “The Chief”, 200m Run

3 Rounds of “The Chief”, 200m Run

continue to add one round of “The Chief”..

The “Chief”:

3 power cleans (135/95)

6 push ups

9 air squats

A.

5 sets:

2 back squats 

B.

5 sets: 

In 90s, complete:

6 alternating KB front rack lunges (3/leg)

12 KB front squats

max calorie row

rest 2 mins between sets

Don’t be scared to make the row hurt!

A.

split jerk skills and drills

B.

split jerk 3-3-2-2-1-1

C.

3 rounds for time:

12 CTB pull-ups

12 hang power cleans (135/95, Rx+ 155/105)

12 push jerks 

12 TTB